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Training Log Archive: D-MAN

In the 7 days ending Jun 13, 2015:

activity	#	time	miles		km		+m
Running	4	5:06:52	39.76		63.98		375
Flexibility	6	2:25:00
Orienteering	2	2:16:50	13.3	(10:17)	21.41	(6:23)	400
Core	4	45:00
Total	6	10:33:42	53.06		85.39		775
[1-5]	6	8:38:42

2:31

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Saturday Jun 13, 2015 #

Event: Jukola 2015

Event: FWOC EOOC Tiger Lily B meet

Running 1:51:05 [3] 23.33 km (4:46 / km) +140m 4:37 / km
ahr:132 max:150 shoes: Nike Air Pegasus+ 30 2015

PM Run in Weyburn North on Queen St and back all on gravel except for the few km to get out there. Nice day 22C but really windy NW at 25 km/h which made going out harder. Running back with the wind was nicer.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [0]

PM Stretch.

Friday Jun 12, 2015 #

Note
(rest day)

Thursday Jun 11, 2015 #

Note

AM/PM Walking around Hogsback with my dad checking all the control locations for his event later this month.

Orienteering 1:06:50 [2] 9.53 km (7:01 / km) +200m 6:21 / km
ahr:129 max:150 shoes: Inov-8 OROC 280 2014

PM Orienteering at Hogsback at 1:10000. Really nice out 28C. Feeling pretty tired but still a great training.

Flexibility 15:00 [0]

PM Stretch.

Wednesday Jun 10, 2015 #

Orienteering 1:10:00 [2] 11.88 km (5:54 / km) +200m 5:26 / km
ahr:135 max:163 shoes: Inov-8 OROC 280 2014

PM Ran the long course I created for my dads event later this month at Hogsback at 1:10000. Nice out 26C. I was orienteering very well the whole time.

Flexibility 15:00 [0]

PM Stretch.

Tuesday Jun 9, 2015 #

Running 1:00:15 [2] 13.35 km (4:31 / km) +50m 4:26 / km
ahr:139 max:154 shoes: Nike Air Pegasus+ 30 2015

PM Run down Wellington Crescent to the Duck Pond and back home.

Core 10:00 [3]

PM Core.

Flexibility 30:00 [2]

PM Stretch.

Monday Jun 8, 2015 #

Running warm up/down 10:30 [2] 2.06 km (5:06 / km) +5m 5:02 / km
ahr:130 max:146 shoes: Nike Air Pegasus+ 30 2015

PM Warm up run over to Wellington Crescent.

Running tempo 20:00 [4] 5.59 km (3:35 / km) +15m 3:32 / km
ahr:170 max:182 shoes: Nike Air Pegasus+ 30 2015

PM Tempo down Wellington Crescent. Nice out 24C but was humid so felt like 26C with a light wind.

Running warm up/down 15:00 [2] 3.07 km (4:53 / km) +5m 4:51 / km
ahr:148 max:182 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run down Wellington Crescent.

Running intervals 2:11 [4] 0.79 km (2:46 / km)
ahr:138 max:168 shoes: Nike Air Pegasus+ 30 2015

PM 5x150m along the pathway next to Wellington Crescent.

Running warm up/down 15:00 [2] +10m
ahr:147 max:156 shoes: Nike Air Pegasus+ 30 2015

PM Warm down run through Omands and down Wolseley.

Core 15:00 [3]

PM Core/Strength.

Flexibility 30:00 [0]

PM Stretch.

Sunday Jun 7, 2015 #

Running 1:12:51 [2] 15.79 km (4:37 / km) +150m 4:24 / km
ahr:126 max:159 shoes: Nike Air Pegasus+ 30 2015

PM Run to Omand Park, up Wall to the tracks, down Erin, back to Omand, across the river, down Wellington and back around Wolseley. Nice day 23C, felt like 28C with the high humidity again.

Core 10:00 [3]

PM Core.

Flexibility 25:00 [0]

PM Stretch.

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